What girl doesn’t want a bubble butt?! I have yet to find someone who wouldn’t want to have a tight, perky booty. The perfect amount of muscle to hold up those cute little summer time bikini’s….. Well stop dreaming about that perfect bubble butt and start working towards it!! Summer is getting near, but if you work hard and add this to your workout plan a couple times a week, you could be on your way to a sexier, jucier, more bubbley 😉 you!
I just did this workout this morning. I did it with my boyfriend and we took turns alternating the exercises which was a lot of fun. If you do not have a partner to do this workout, doing it on your own will be fun too, don’t worry!
*Beginners can do this exercise the first time with a very light weight, or even just using your own body weight. After the 3rd time or so doing it, you can up to a low-medium weight and from there gradually go to a med-heavy weight.
So here it is, the “Get That Bubble Butt” workout!
1) Leg Presses (on the machine) (10 reps)
Use a weight that is decently heavy, but make sure you are able to bring your knees to a 90 degree angle. Push through your heels as you extend your legs.
2) Lunges (barbell, or dumbbells) (10 reps each leg)
Use a weight that is challenging & make sure that you try to get down low when you go down. Keep your core fully engaged. Try to maintain a nice vertical movement. Make sure your front knee is over the ankle and not over your toes!
Repeat the above 2 exercises, alternating for 3-4 sets each. When finished take a 1-2 minute break, have some water and move on to exercise’s 3 & 4!
3) Dead lifts (barbell or dumbbells) (12-15 reps)
Holding a barbell or dumbbells, keep a slight bend in your knees and lean forward, folding your self in half at the hips, engaging your glutes and hamstrings. Keep your spine long and core tight.
4) Step-ups (dumbbells) (10 reps each leg)
When you step up, bring your knee up to a 90 degree angle or higher. Keep your core fully engaged and exhale when you bring your knee up.
Repeat the above 2 exercises, alternating for 3-4 sets each. When finished take a 1-2 minute break (can you feel your bubble butt growing?), have some water and move on to exercise’s 5 & 6!
5) Squats (barbell or dumbbells) (10-12 reps)
Standing in a wide stance and keeping your weight in your heels, bend your knees and lower your hips to a 90 degree angle. Initiate the movement with your hips and test yourself by trying to lift your toes up to make sure your weight stays in your heels. Keep your head and chest up, spine long and core tight.
6) Barbell Bridges (off a bench) (10-12 reps)
Get into a bridge position and place the barbell on your hip/pelvic area. Place your head on the bench. Your knees should be over your ankles. Lift your hips toward the ceiling, maintaining a smooth, controlled movement. Squeeze your glutes as your lift your hips. Lower your butt to the floor in a controlled movement (not bouncing) and slightly hover over the floor before lifting up again.
Repeat the above 2 exercises, alternating for 3-4 sets each. When finished make sure to stretch your quads, hamstrings, glutes and whatever else you feel you need! Make sure to refuel with some food after (don’t forget the protein!) and drink lots of water throughout the day.
There you have it, the “get that bubble butt” workout. I hope you enjoy it. I love to hear your comments so please feel free to leave one and hit me up on Facebook and Twitter too!
See you in class!